Goals: build muscle, look good naked, increase flexibility and mobility, workout consistently without injury
Background: runner, cyclist with calisthenics to supplement strength and yoga for recovery, starting to focus more on strength and looking more muscular/lose moobs
Program: Basically run this program adding pushups, pullups, and rows with light mace (360s/10-2) and club (inside circle, outside circle) for shoulder movement variety:
It's a long video so the program is an ABC style squat + clean and press thing with the only difference being the weight changing on each workout. So A is double 16 kg kettlebells 5x5 squat, 5x5 clean and press; B is the same rep scheme with 18 kg kettlebells, C same deal with 20 kg kettlebells. After you work though each weight you add a rep until you get to 10x5 then you drop the lowest weight and add another 2 kg and start back at 5. But you just do these twice a week, so A, B week 1; C, A week 2, etc. Post workout I do 10 - 15 minutes of yoga and I'll probably do a "yoga and primal/animal flow day" for active recovery once a week.
Adding in 1-2 30-60 minute runs at 10 min/mile or 1-2 one hour long bike rides at a steady pace (using heart rate monitor that's 120 bpm for me).
Diet: I'm 5-11, 170 lbs, internet says I'm 22% body fat. Macros - 2500 calories/day, 180g protein, 210g carbs, 93g fat (about 30% protein, 35% carbs, 35% fat).
I ran another kettlebell program earlier in the year with basically this diet more to get the movement patterns down but didn't really see results.
Question: Does the program + diet = goal?
Background: runner, cyclist with calisthenics to supplement strength and yoga for recovery, starting to focus more on strength and looking more muscular/lose moobs
Program: Basically run this program adding pushups, pullups, and rows with light mace (360s/10-2) and club (inside circle, outside circle) for shoulder movement variety:
It's a long video so the program is an ABC style squat + clean and press thing with the only difference being the weight changing on each workout. So A is double 16 kg kettlebells 5x5 squat, 5x5 clean and press; B is the same rep scheme with 18 kg kettlebells, C same deal with 20 kg kettlebells. After you work though each weight you add a rep until you get to 10x5 then you drop the lowest weight and add another 2 kg and start back at 5. But you just do these twice a week, so A, B week 1; C, A week 2, etc. Post workout I do 10 - 15 minutes of yoga and I'll probably do a "yoga and primal/animal flow day" for active recovery once a week.
Adding in 1-2 30-60 minute runs at 10 min/mile or 1-2 one hour long bike rides at a steady pace (using heart rate monitor that's 120 bpm for me).
Diet: I'm 5-11, 170 lbs, internet says I'm 22% body fat. Macros - 2500 calories/day, 180g protein, 210g carbs, 93g fat (about 30% protein, 35% carbs, 35% fat).
I ran another kettlebell program earlier in the year with basically this diet more to get the movement patterns down but didn't really see results.
Question: Does the program + diet = goal?